Cincinnati Strength & Conditioning
A. Split jerk from blocks, 10:00 to build to a tough single for the day
B. Clean-grip deadlift, 8 x 3 @ 103-105% clean max, 11X1; begin a set every :60
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5 sets even:
5 tough touch-and-go power cleans – you pick the weight
10 ring dips (open w/strict each round before switching over to kipping)
200m run hard
easy jog or walk back
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Crossover Symmetry recovery
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Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 8 sets:
1 power clean, tough but crisp
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3 rounds for time w/a 12:00 cap:
400m row
20 push-up
15 kettlebell swings
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5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 front squats, 20X1
2nd: :45 strict pull-ups or max chin-over-bar hold up to :30
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4 sets for reps:
2:00 of [200m run + max wall balls in remaining time]
:60 rest
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3 sets not for time:
10-20 hip extensions or light reverse hypers
:10-:30 nose-to-wall or tripod hold
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A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
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For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
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3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
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long, unplugged hike/swim/bike or 30:00-60:00 mobility work of choice
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10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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A. 1 power snatch + 2-3 touch-and-go power cleans (at same weight you snatched), 6 x 1 tough (based on snatch); begin a set every :90
B. 1 clean-grip deadlift + 1 clean high pull, 5 x 1 @ clean max; :10 between movements, begin a set every 2:00
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For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row or 800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run or 800m run (whichever you didn’t do first)
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
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optional:
400m sled drag, moderate
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